So you are craving something tasty but too lazy to spend forever in the kitchen, huh? Same. Welcome to the universe of healthy 5 ingredient meals that feel fancy but do not need a PhD in cooking. We are making a simple, flexible plan for breakfast, lunch and dinner that will actually keep you fed and kind of impressed with yourself. If you want to cheat and check out more bold flavor ideas while you wait for your eggs to set, try this fun twist on authentic coconut chicken for another quick win.

Why This Recipe is Awesome

Okay real talk. This plan is awesome because it solves three big problems at once. First, you do not need a grocery list that reads like a novel. Second, meals actually come together fast. Third, everything here is nutritious without tasting like rabbit food. It hits protein, veggies and healthy fats with minimal drama.

Also, it is idiot proof. I messed up things before and this one still turned out great. You will look like you tried harder than you did. That is the whole point.

Ingredients You’ll Need

Eggs or egg whites, depending on vibes. You can do whole eggs if you want extra richness.
Spinach, fresh or baby spinach because it wilts like a boss.
Cherry tomatoes or any tomatoes chopped up. They make the dish pop.
Feta or goat cheese, crumbly and tangy. Use less if you hate crumbs in your teeth.
A loaf of crusty bread or whole grain bread for toasting, optional but highly recommended.

Bonus pantry items you probably already have: olive oil, salt, pepper, garlic powder. If you want an extra protein boost, toss in a can of tuna or shredded rotisserie chicken. FYI I am not judging you if you use canned.

Step-by-Step Instructions

Preheat any nonstick skillet over medium heat. Drizzle a little olive oil and swirl it around. You want a hot friendly surface.
Saute the tomatoes for about a minute until they get a tiny bit soft. Add the spinach and toss until it wilts. Season with a pinch of salt and pepper. Keep it moving so nothing burns.
Whisk the eggs or egg whites in a bowl with a splash of water and a pinch of salt. Pour them into the skillet over the veggies. Turn the heat down a touch.
Sprinkle the crumbled feta over the eggs as they start to set. Use a spatula to gently fold the eggs so they cook but stay soft. Do not overcook. Soft is your friend.
Toast the bread. Slide the finished eggs on top of the toast or serve on the side. Add a grind of pepper and a drizzle of olive oil if you are feeling bougie.

If you are meal prepping, divide into containers once cooled and refrigerate up to four days. Reheat gently in the microwave or in a skillet with a splash of water to freshen the texture.
Want to bulk up dinner? Add some pan seared chicken or a scoop of cooked quinoa to the pan before serving. You will still only be doing minimal chopping and maximum chill.

Common Mistakes to Avoid

Thinking you can cook on high heat and walk away. You cannot. High heat makes sad, rubbery eggs.
Overcrowding the pan with spinach. It shrinks dramatically. Add it in stages if needed.
Using too much cheese. A little goes a long way. Cheese is your flavor friend, not a carpet.
Not seasoning early. Salt the veggies while they cook so everything tastes cohesive.
Rushing the toast. You know the feeling when bread is soggy under eggs. Toast properly for texture contrast.

Alternatives & Substitutions

No feta? Swap in shredded cheddar or skip the dairy and use sliced avocado for creaminess instead. IMO avocado makes everything slightly cooler.
No fresh spinach? Use frozen spinach, squeezed dry. It works fine. You will need more since it is compact.
Want plant based? Scramble firm tofu with turmeric and garlic powder for color and flavor. Add nutritional yeast if you miss that savory bite.
Hate tomatoes? Use roasted red peppers or sautéed mushrooms instead.
Need a meatier option? Add quick pan seared sausages or shredded rotisserie chicken for dinner. If you want a smoky snack to level up your board, consider trying this playful twist on summer sausage with a spicy cheesy twist. It is not the same recipe but gives you ideas for protein swaps.

Pro tip: If you swap ingredients, adjust salt accordingly. Some cheeses or meats are already salty.

FAQ (Frequently Asked Questions)

Q. Can I use whole eggs if the recipe calls for egg whites What happens if I use both
A. Yes absolutely. Whole eggs add richness and a silkier texture. Egg whites keep it lighter and higher in protein. Mix and match based on mood.

Q. Can I meal prep this for the week Will it stay good
A. Yes meal prep is legit here. Store in airtight containers and eat within four days. Reheat gently so the eggs do not rubberize.

Q. Can I freeze these meals
A. You can but texture suffers a bit. If you must freeze, flash cool, portion, and freeze. Thaw in fridge then reheat on low in a skillet with a splash of water.

Q. Is this recipe kid friendly
A. Mostly yes. Soft eggs, cheese and toast usually go over well. Omit pepper or spicy things for picky eaters. Serve deconstructed if that helps.

Q. What if I do not own a nonstick skillet
A. Use a well seasoned cast iron or a regular pan with a little extra oil. Keep heat moderate and stir more often.

Q. Can I make this dairy free
A. Yep. Swap cheese for avocado or a sprinkle of toasted seeds for texture and a nutty note.

Q. How do I make this more filling for dinner
A. Add a grain like quinoa or brown rice, or top with some shredded rotisserie chicken. If you like family style meals, check this roundup of healthy family meals ready in less than 30 minutes for more ideas.

Final Thoughts

Alright chef, you made it to the end which means you probably like food that does not require a commitment. Good news this little system of eggs, greens, tomatoes, cheese and toast scales up, packs well and makes you look organized. Keep a few staple ingredients on hand and this will save your week more than once.

Now go impress someone or just impress yourself with an easy, healthy plate. If you want to remix this formula, swap in different veggies, cheeses or proteins and call it a personal masterpiece. Cooking should be fun not stressful. You got this.

Conclusion

If you want a ready made variant of the egg approach that is perfect for meal prep, check out the 5-Ingredient Egg White Frittata {Meal Prep} – The Girl on Bloor. It is a solid blueprint if you want to batch cook and forget about breakfast for a few days.

Quick and Easy Scrambled Eggs with Spinach and Feta

Author: admin
Total Time: 20 minutes
Yield: 2 servings 1x
Diet: Vegetarian

Print Recipe

Description

A simple, nutritious meal made with eggs, fresh spinach, and feta cheese, perfect for breakfast or lunch.

Instructions

Preheat a nonstick skillet over medium heat and drizzle with olive oil.
Sauté the tomatoes for about a minute until slightly soft. Add spinach and toss until wilted. Season with salt and pepper.
Whisk the eggs or egg whites with a splash of water and a pinch of salt. Pour into the skillet over the veggies.
Sprinkle feta cheese on top. Gently fold the eggs as they set, cooking until soft.
Toast the bread and serve the eggs on top or on the side. Add pepper and drizzle olive oil if desired.

Notes

You can meal prep this and refrigerate for up to four days. Reheat gently to keep the texture soft.

Prep Time: 10 minutes
Cook Time: 10 minutes
Category: Breakfast
Method: Sautéing
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: 300
Sugar: 3g
Sodium: 500mg
Fat: 18g
Saturated Fat: 6g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 20g
Fiber: 2g
Protein: 20g
Cholesterol: 370mg

Keywords: scrambled eggs, spinach, feta cheese, quick meal, healthy breakfast

Healthy 5-Ingredient Meals {Breakfast, Lunch + Dinner!} – The Girl on Bloor